How Can Weight Loss Improve My Menopause Symptoms?
- Aoife McCormack
- Jun 9
- 5 min read
Updated: Jun 12
Menopause is a natural phase in every woman’s life, marking the end of menstrual cycles. However, the symptoms that come with this transition can affect daily life in many ways. Common symptoms include hot flushes, difficulty sleeping, heart palpitations, changes in body shape and skin, reduced sex drive, and muscle and joint pains. These symptoms often start during perimenopause, the years leading up to menopause, and can last for months or even years (1). For many women, these symptoms impact relationships, social activities, and work, reducing overall quality of life. Around 50–80% of women experience vasomotor symptoms (VMS) like hot flushes and night sweats, which lead to sleep problems, irritability, and discomfort. While hormone replacement therapy (HRT) is a widely used treatment, lifestyle changes, particularly weight loss, can also help ease symptoms and improve well-being (2).
Weight Gain During Menopause
It is normal to gain some weight as you age, but many women notice an increase in weight around the abdomen during their 40s and 50s (3). This happens partly due to hormonal changes, as the ovaries begin to produce less oestrogen and more androgens, such as testosterone. Oestrogen plays a key role in regulating appetite by helping the body recognize feelings of fullness. When oestrogen levels drop at menopause, hunger signals become harder to control, causing increased appetite, leading to more food consumption (4). This increased hunger, combined with a natural decrease in muscle mass and changes in metabolism, leads to weight gain, on average, about 1.5 pounds per year during menopause (3). This weight gain is usually centred around the tummy, which increases cardiovascular disease risks such as high blood pressure, cholesterol, and insulin resistance (4).
How does excess Weight Affect Menopause Symptoms
Vasomotor symptoms
Excess weight can make some menopause symptoms worse. Fat tissue acts as an extra layer of insulation, which can increase the severity of hot flushes by preventing the body from effectively releasing heat (2). Women with higher body fat and BMI often report more frequent and severe hot flushes compared to leaner women (5). These hot flushes can disrupt sleep, increase irritability, and lower quality of life.
Joint, muscle and bone health
Increased weight can cause more stress on muscles and joints, worsening menopause-related aches, and pains (2). During menopause, the drop in oestrogen affects bone health, which may lead to osteoporosis, and further joint and muscle aches. Oestrogen helps maintain bone density, and when it decreases, bones break down faster than they rebuild, making them weaker and more prone to fractures (4).
Cardiovascular health
Additionally, excess abdominal fat increases the risk of cardiovascular and metabolic diseases. It is linked to higher blood pressure, insulin resistance, and higher cholesterol levels, all of which increase the chance of cardiovascular disease (5). Due to hormonal fluctuations, insulin resistance can occur during menopause, causing the body to overcompensate by producing more insulin. This increase in insulin levels can signal the body to store more fat and may lead to increased sugar cravings and energy crashes (6). Obesity has also been connected to other physical symptoms such as bloating and sleep disturbances, further impacting overall well-being (7).
Mental wellbeing
Hormone fluctuations during menopause can have a powerful impact on mental health, causing symptoms such as irritability, low mood and anxiety (1). These symptoms often affect self-esteem, motivation and eating habits, making it harder to maintain a healthy routine. As a result, weight gain may occur, causing further frustration and decreased self-esteem, creating a negative cycle (8). Increased feelings of anxiety can also lead to withdrawal from exercise settings such as the gym, classes or social activities, further limiting physical activity.
The hormonal changes that occur during menopause, combined with severe symptoms, can make weight management challenging (9). Sleep disturbances, such as night sweats and insomnia, often leave you feeling tired, and less motivated to exercise. Emotional or comfort eating can also arise when feeling low or anxious. On top of this, joint and muscle pain can make movement or exercise uncomfortable, further reducing physical activity. These factors can cause weight management during menopause to be particularly challenging.
How Weight Loss Can Improve Menopause Symptoms
Losing weight, even just a small amount, can make a noticeable difference in menopause symptoms. Studies have found that weight loss reduces the frequency and severity of hot flushes, improves sleep quality, boosts mood and mental health, eases joint pain, and lowers blood pressure, contributing to a better quality of life (4,5).
Lifestyle changes, like regular physical activity, can help maintain muscle mass and improve metabolism (4). A balanced diet that reduces processed foods and avoids known triggers like caffeine, alcohol, and spicy foods can also reduce hot flushes and sleep disturbances (5).
Weight loss improves the body’s ability to regulate temperature because it reduces the insulating fat layer, making it easier to dissipate heat during hot flushes. It also improves cholesterol levels and insulin sensitivity, reducing the risk of heart disease. By reducing excess abdominal fat, women lower their risk of hypertension, insulin resistance, and other metabolic problems (4).
Managing menopause symptoms can make a big difference when it comes to weight management. When symptoms such as poor sleep, anxiety and joint pains are better controlled, it becomes easier to stay motivated and consistent with healthy habits like eating well and exercising (9). This shows a two-way relationship, as excess weight can worsen symptoms, and worsened symptoms can lead to increased weight. Addressing both factors is crucial for breaking this negative cycle, enhancing overall quality of life during menopause.
Conclusion
Menopause symptoms can deeply affect a woman’s life, but maintaining a healthy weight can help ease many of these symptoms. Weight loss supports better hormone balance, reduces the severity of hot flushes, improves sleep, eases joint pain, and lowers risks of chronic diseases. Combined with lifestyle changes such as regular exercise and a balanced diet, weight loss offers a practical way to improve well-being during menopause. Taking steps toward a healthier weight can make menopause more comfortable and manageable.
This blog was written by Aoife McCormack, a MSc Nutrition and Behaviour student at Bournemouth University, with an interest in women’s health. Find her on LinkedIn at https://www.linkedin.com/in/aoifemccormack60/.
References
(1)Â NHS (2022). Symptoms - Menopause. [online] NHS. Available at: https://www.nhs.uk/conditions/menopause/symptoms/.
(2) Opoku, A.A., Abushama, M. and Konje, J.C. (2023). Obesity and Menopause. Best Practice & Research Clinical Obstetrics & Gynaecology, 88, pp.102348–102348. Doi: HTTPs://doi.org/10.1016/j.bpobgyn.2023.102348.
(3)Â Mayo Clinic (2019). Menopause weight gain: Stop the middle age spread. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058.
(4)Â Ranjan, P., Chopra, S., Sharma, K.Aparna., Malhotra, A., Vikram, NavalK. and Kumari, A. (2019). Weight management module for perimenopausal women: A practical guide for gynecologists. Journal of Mid-life Health, 10(4), p.165. doi: https://doi.org/10.4103/jmh.jmh_155_19.
(5) Thurston, R.C., Ewing, L.J., Low, C.A., Christie, A.J. and Levine, M.D. (2015). Behavioral weight loss for the management of menopausal hot flushes. Menopause, 22(1), pp.59–65. doi:https://doi.org/10.1097/gme.0000000000000274.
(7)Â Kashyap, P. and Sreenivas, S. (2022). Effects of obesity on severity of menopausal symptoms in urban and rural women. Journal of Mid-life Health, 13(4), p.304. doi: https://doi.org/10.4103/jmh.jmh_220_22.